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WATCH: Team Elitefts Training and Coaching at The Powerlifting Experience

When weekend seminars at the S4 Compound come to a close, everyone in attendance leaves with a renewed determination for self-improvement. We have harnessed this motivation for you.

Marc Megna's Lifting Lessons: Single-Arm Dumbbell Row - Bodybuilding.com

Dumbbell rows might already be a staple in your routine, but performance coach Marc Megna will show you how to perform them correctly to produce better results!

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1
T NATION on Twitter

The ultimate irony? Bodybuilding culture has a lot of gay bashers. Blog: https://www.t-nation.com/blogs/gay-bashers-even-gayer-than-bodybuilding … pic.twitter.com/gLLka8HnSs

2
Chris Raby on Twitter

@Schwarzenegger just watched the new terminator and blown away! Absolutely brilliant, once again, another awesome film! Well done!!!

3
Sagittarius Horoscope for Thursday, July 2, 2015

Friday, July 3, 2015 - Others are pushing your buttons, requiring you to take a stand today and announce your position. Luckily, people are more likely to truly hear your message while philosophical Jupiter plays wing man to communicator Mercury in your 7th House of Partners. One of your greatest strengths is that you almost always see the glass half full rather than half empty. Your overall attitude is more crucial than the choices you must make now, so don't diminish your power by suddenly harboring self-doubt. Ironically, it was Helen Keller who said, "Keep your face to the sunshine and you cannot see a shadow."

4
The 6-Week Workout for Serious Strength

Most lifters who powerbuild along the lines of a Westside program do the lighter workouts exclusively with higher reps and go for the pump, and that works fine to build muscle. Our routine includes plenty of pump work, but we’re also making use of the “dynamic effort method” (DE)—a technique whereby you lift light weights explosively. Even though the weight may not feel challenging, moving it as quickly (and violently) as you can trains your nervous system to recruit the biggest, strongest muscle fibers, and it helps you overcome sticking points. If your bench press usually stalls midway through a rep with a heavy weight, DE can help you develop the speed off your chest to blast through.

5
Leg Day with Steve Weatherford: The Explosive Legs Workout

Steve Weatherford is a beast on and off the field, garnering a reputation as the fittest guy in the NFL and making rounds as an emerging personality through charity and TV. But what does he do in the gym? In this special series, we asked Weatherford to craft and share three workouts that he uses to train at the New York Giants' gym in New Jersey. We followed him there to film each set so you can follow along and see how he does it.

6
FLEX on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

7
Add 1" to Your Arms in a Day

In case you missed it the first time around, we dusted off this routine and updated it based on nearly a decade of more in-the-gym experimentation for even better gains. We can’t promise that you’ll see a full extra inch on your pipes, but if you follow our directions correctly, you should get close. In fact, if you gain anything less than half an inch, you’ll know you did something very wrong. Along with that guarantee we’ll give you another one: you will be sore. But within four days—after your bi’s and tri’s have had a chance to recover— your arms will swell to where you’ve never seen them before.

8
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

9
25 Ways to Get a Ripped Summer Body

It's all here: how to set up a workout program, a diet , exercises you should do, ways to boost your intensity and metabolism, foods you must eat, and when to consume them for the best results. We've taken years of science and experimentation, culled from some of the brightest minds in the fitness game, and condensed it all into 25 ways you can get ripped to shreds. Fast.

10
Take Your Training to the NEXT LEVEL

Follow our 8-week video series for expert advice from Sadik Hadzovic on how to raise the bar on your workouts by taking conventional exercise to the NEXT LEVEL. Push through plateaus, challenge yourself, fight boredom and see results with these NEXT LEVEL moves.

11
Work Out Like a Winner

This four-time Mr. O possesses one of the greatest rear lat spreads ever witnessed. By 2005, his lat width was matching if not succeeding Ronnie Colemans. Cutler, like Coleman, also worked back twice weekly. One session focused on width (using pulldowns and other cable exercises), the other targeted thickness (mostly rows and deadlifts).

12
UFC and Reebok Launch First-Ever Fighter Uniforms

Ultimate Fighting Championship (UFC) and global sporting goods company Reebok revealed the uniforms (seen above) that UFC fighters will wear during fight week and in the octagon starting at UFC 189 in Las Vegas, Nevada. More than 20 UFC athletes, including women’s bantamweight champion Ronda Rousey, middleweight champion Chris Weidman, and featherweight number contender Conor McGregor donned the performance gear at the New York City media event.

13
Six Things People Get All Wrong About Abs

There are so many myths out there about abs so we decided to cut to the chase and dispel six of them for you. Change up your game with these tips, and in four weeks the other guys will still be doing crunches while you reap the benefits.

14
The T-Shirt and Tank-Top Workouts

If you want to be t-shirt and tank top ready, you have to pay attention to the details. Perform each of these workouts once per week over the next 4-weeks, and watch those “ beach muscles ” stand out like you are show ready.

15
The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

16
Junk Food Fitness Experts Won’t Eat | Eat This Not That

“Watch out for breads that list bleached flour on the ingredient list. Bleaching adds chemicals to the bread and strips away vital nutrients. Also, don't get caught up in phrases like, 'made with whole grains'. This catchy phrase can make you think your bread is a healthy choice, but it only means that the bread is made up of a mixture of whole-wheat flour and some other less nutritious flour that won’t benefit your health.” — Jay Cardiello, NSCA, personal-trainer to the stars

17
7 Exercises You Need Somewhere in Your Routine

You may have been hitting it since you were 15, and at this point you've more than likely got a solid routine. You're strong , you're fast, and you even look it, too. But there's no questioning these seven moves would make for a great addition to what you're already doing. It could be that extra bit of creativity you're looking for or maybe even target a weakness you never knew you had. Or if you're a complete rookie, you're in luck.

18
The Ultimate Warmup for Lifting Heavy

To  lift heavy weights , break records, and add slabs of muscle to your frame, you’ll need a great warmup to unlock your full potential before every workout. We don’t mean a 5-minute treadmill jog and some toe-touches followed by a 300-pound deadlift. This comprehensive warmup will get your heart pumping and muscles ready to grow fast.

19
More Ways to Shock Your Chest Into Growing

Here are 5 more supercharged chest-blasting techniques to get your pecs out of a rut.

20
Get It Together: 10 Foods to Stop Eating TODAY

“I need to eat healthier.” That’s been your refrain, for what, the past five years? Get it together, man. If you're ready to take steps towards better health and, naturally, a better body, start today. Step 1: Ban these 10 foods from your pie-hole and never look back. (Don’t worry, pie’s not on the list.)

21
The Best Punching Bag Workout

101 Best Workouts Of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

22
The 6 Principles Of Getting Lean - Bodybuilding.com

Yea so when you play high level competitive sports you train to make your body better at those specific movements, (not concerned with how you look so to speak) and become more efficient at preforming those moves. So when training lets say for a 100m dash, you will preform 100m sprints, this over time will make your body become more efficient at preforming the task...hence why people "get in shape" when they run...they find themselves preforming 8 x 100m dashes, then two weeks later those 8 reps can be 10 to 12 reps feeling as if they did when they 1st started with 8. When it comes to sports, master the task and the training/diet will develop the body naturally, but if your trying to look like a Jay cutler and you train for 5ks, then there is an obvious conflict lol

23
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

24
T NATION on Twitter

Can't seem to get lean or stay lean for long? Can't handle carbs? This could be the issue: https://www.t-nation.com/supplements/change-your-body-fat-set-point … pic.twitter.com/pigP4h421u

25
Bulk Up With This Iced Coffee Protein Shake

You like coffee. You like the benefits of whey protein. So why not put them together for a tasty pre-workout snack?

26
Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

27
Exercise Face-Off: Front Squat vs. Back Squat

In contrast to back squats, which place the barbell on the upper back, front squats challenge the body by placing the barbell in front resting on the shoulders. By pulling the body forward and increasing knee flexion as a lifter descends into a squat, front squats place more emphasis on the quads rather than the glutes. They also challenge the lower back to remain upright and prevent the torso from falling forward. Somerset uses front squats to force lifters deeper into a squat and also to focus on core control. “People tend to focus on their core more when they front squat than when they back squat, so the awareness makes the exercise a completely different challenge.”

28
5 Fat-Burning Methods

Get your fat-fighting furnace stoked with these five simple, yet effective techniques.

29
Grill The Ultimate Bacon Burger!

You probably think you already grill the ultimate burger. Maybe you have your own secret weapon you blend into the burger meat. Or maybe you have a proprietary technique to shaping the patties. But, regardless of your burger convictions, you must suspend your opinions until you’ve tried the following version. The recipe comes from Steve Schimoler, the executive chef and owner of Crop Bistro & Bar , a commanding restaurant in Cleveland, OH, that’s built inside an old bank. In the basement kitchen of Crop, right next to the vault, they’re whipping up meatloaf bacon burgers. You read that last part, right? Meatloaf. Bacon. Burgers. After shaping a mixture that includes ground sirloin and brisket, Schimoler’s team bastes the meatloaf with ketchup and then enrobes it with bacon. They bake the meatloaf, refrigerate it, slice the loaf into rounds, and then grill the slices to slide into burgers. The result is pure pork-on-beef goodness. Slather atop some of Schimoler’s cherry barbecue sauce and take a bite. That experience you’ll undergo? That’s the feeling of your ultimate burger definition changing.

30
Menacing Chest

Dennis James' intensive battle plans for stronger and thicker pecs

31
Biotest on Twitter

Turn this into delicious cookies. Here's how: https://www.t-nation.com/blogs/clean-eating-biscotti … #cheatclean #metdrive pic.twitter.com/ES4EPAtTEL

32
10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

33
6 Fitness Tests You Should Be Able to Pass

Spring is finally here, which means all of you students out there have finals coming up. For most of your classmates, that means lounging around for as long as possible before a series of grueling all-nighters fueled by caffeinated drinks and thoroughly processed salty snacks . Don’t let yourself go down that road—use your time wisely (at least go about it better than your roommates do). And, of course, don’t let exercise fall by the wayside through all those sedentary hours of reading and writing. Take a study break to take our "fitness final exam," assembled with the help and recommendations of trainer Dan Trink of Trink Fitness.

34
We Asked 100 Women: Do They Find Body Hair Attractive?

Some women lust over scruff (let us not forget the on-going lumbersexual craze we're still riding out), while others want a man to be manicured head-to-toe. That leaves a lot of confusion for a guy! So, to put things into perspective, we asked over 100 women: Hair or no hair? The results may surprise you.

35
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

36
The 6 Most Brutal CrossFit WODs

A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders.

37
Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

38
Rx Muscle - The Truth in Bodybuilding

Heavy Muscle TV #96 on RX Muscle welcomes the one and only - Mike O'He [ ... ]

39
Core Duo: 2 Workouts For A Shredded Six-Pack - Bodybuilding.com

Building a ripped six-pack is no easy feat. Luckily, pro fitness models Kizzito Ejam and Abel Albonetti know exactly what it takes. Get their tips and try their workouts!

40
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

41
8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

42
Bikini Pro Amanda Latona

Check out our exclusive look at this IFBB Pro League bikini competitor

43
The Body Shocker Workout

Thomas Jefferson said, “It’s a poor mind that can think of only one way to spell a word.” Had our founding father known his way around a gym, he’d surely have found the same to be true of how we use a piece of exercise equipment. Just because a tool is designed for one purpose doesn’t mean it can’t serve others. Here’s how to get more out of common training equipment to hit your muscles in new ways, work around injuries , and cut minutes off your workouts.

44
Trainer Q&A: Do Ice Baths Help With Muscle Soreness?

Cold exposure following a hard workout has long been proposed as a method to reduce tissue swelling due to muscle breakdown and help decrease inflammation. According to Dr. Mike Reinold, head physical therapist for the Boston Red Sox, “the proposed mechanisms of this includes reducing inflammation, flushing out muscles due to constriction of blood cells, decreasing metabolic activity, and compressing the muscles through hydrostatic pressure.” Essentially, by slowing down cell processes and using water to apply light compression, ice baths help to circulate blood throughout the body and move waste products, like lactic acid, outside of the muscle. While some studies have shown these shivering minutes to be beneficial, others have reported no significant difference between those that used an ice bath post-workout and those that didn’t. According to Reinold, “Some studies have even shown an increase in delayed muscle soreness. So the use of ice baths is not clearly safe and effective.”

45
Rocky 3 - Mick speech "Demotivational"

Rocky 3. Rocky Balboa Vs Clubber Lang...."You Aint Nothing".... Final Fight Scene from Rocky III .

46
MensHealthFood on Twitter

Guy Gourmet Cookbook. Amazon reviewers love it. Stomachs crave it. You need it: http://www.amazon.com/Guy-Gourmet-Great-Chefs-Healthy/dp/160961979X … #CookTheBook pic.twitter.com/eA2aZ7wwZ5

47
8 More Amazing Fat-Burning Intervals

You can get in and out of the gym fast and still burn tons of fat. The trick? High intensity intervals (HIIT). Interspersing short bursts of working at your absolute max effort with brief rest periods can seriously rev your metabolism. How? It's an effect called excess post-exercise oxygen consumption, or EPOC, and triggering it can help keep your metabolic rate up for hours after you exercise. Essentially, pushing yourself to your physical limits, even for mere seconds, helps create an oxygen 'debt' and while that doesn't sound like a good thing, it most definitely is when it comes to helping you burn fat. What's more, this type of workout triggers fat-incinerating hormones like the Human Growth Hormone (you produce a lot of it when you're young, but production peters out as you get older and more sedentary.) Since more and more research is piling in confirming these facts, you need as many HIIT workouts as you can get. So, we decided to add to our  8 Amazing Fat-Burning Interval Guide published last year to bring you another 8 to add to your fat-fighting arsenal.

48
Dip

http://www.t-nation.com/strength-trai...

49
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

50
http://supertraining.tv/

Chad Wesley Smith, founder of Juggernaut Training Systems, joins us to talk about just how young he was when he started developing his own programming, how he has trained as a thrower, a strongman, and a powerlifter, and his new gym in Southern California. Join us as we probe his self-described “Jugger-noggin.”

51 MHP Coach's Corner: 5-Weeks to a Monster Bench: Part 2 - Using Bands
52 2014 Olympia Pump Up Room: Phil Heath & Kai Greene!
53 5 Six-Pack Friendly Beer Recipes
54 Labrada Jamie Eason Signature Series Peanut Protein at Bodybuilding.com
55 Kai Greene
56 Bodybuilding.com on Twitter
57 18 Heavy Metal Workout Songs - Bodybuilding.com
58 Moonsouls on Twitter
59 Get Ripped on the Beach: Jim White's Ultimate Beach Workout
60 Dissecting Mark Wahlberg's Workouts
61 http://poliquingroup.com/ArticlesMultimedia/Articles/Article/1342/Train_with_Compound_Movements_For_A_Stronger_Back_&_Better_Abs_Prevent_Low_Back_Pain.aspx
62 Nicky D. on Twitter
63 20 Essential Products For a Perfect Fourth of July
64 Muscle & Fitness on Twitter
65 Kai Greene on Twitter
66 Flex Lewis on Twitter
67 Transformation Hero: Alicia Rancier - Bodybuilding.com
68 The Ultimate Rope Climb Workout
69 Which Supplements Should You Be Cycling? - Bodybuilding.com
70 Men's Health Live on Twitter
71 @mikeohearn Q&A for #AskTeamBodyFortress
72 @mikeohearn Q&A for #AskTeamBodyFortress
73 Joe DeFranco on Twitter
74 @Mike ohearn Q & A for #AskTeanBodyFortress
75 shawn ray on Twitter
76 Fighter Diet News
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@therock on Instagram: “One of the CIA's most lethal killers.. #HisNameIsBob #AndHeHatesBullies #ButHeLovesUnicorns #OnSet #Rehearsals #CentralIntelligence COMING…” Mike O'Hearn on Instagram: “Filming for @npcnewsonline2015 this afternoon. Next up is @mikeohearn & @eddycoan filming together next. #Powerlifting #PowerBodybuilding” Juggernaut Training Systems on Instagram: “#Repost @chadwesleysmith ・・・ #tbt to throwing my collegiate PR of 19.46m (63-10.25) in the shot put in 2009. #shotput #jugglife” Juggernaut Training Systems on Instagram: “#Repost @dford_105 ・・・ Afternoon training felt like it dragged on but I still managed to get some quality work done. Did a couple singles…” Juggernaut Training Systems on Instagram: “This was a great event! #Repost @usironclub ・・・ #NIGHTLFT teaser...more footage soon @usironclub @ironrebelpowergear @metroflexlbc…” Phil Heath on Instagram: “Getting some therapy in before I run errands and later train chest. Wanting you to help me figure out what I should hit during the workout.” [View All Videos]
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